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So again I’ve been reading and discussing with classes about their recovery, we frequently talk about mobility, advise a lot on nutrition but one of the things often overlooked is the need to sleep to recover from our exertions of the day, whether it’s our work in the box (gym) or our day to day work/life/etc juggling act.
The quote above is from Matthew Walker, a sleep scientist and author of Why we sleep, an enlightening and sometimes alarming book on the absolute necessity of sleep and the more we can get the merrier we will actually be.
Robb Wolf (google him) has always advised to get enough sleep to avoid you getting divorced or fired, i.e. A Lot. Walker talks of the same, aiming to get 8 hours or more if possible.
The basics are this:
Set up a routine of sleep, get to bed, rise at the same time, even at weekends (woo-hoo I know) but aiming to catch up on sleep due to a deficit during the week is simply not the same thing and doesn’t cover the hours lost.
Wind down, avoiding screens/tv etc for an hour before bed, I’d advise mobility as well and then reading, not from a kindle or device but an actual book! Avoid having bright lights as lamps beside the bed too.
Keep the bedroom temperature lower, our body will drop 2/3 degrees as we fall asleep, a cooler room will help this, as does a hot bath help us radiate out this heat.
Get your bedroom as dark as possible, blackout blinds, curtains etc, you shouldn’t be able to see your hand in front of your face, I find earplugs very helpful too.
Lastly I’d avoid stimulants, alcohol, nicotine and caffeine are a no go, be aware of your caffeine sensitivity (as a side note, excessive caffeine can cause headaches in workouts, so don’t go crazy before training either)
I hope this helps, pleasant dreams.